Marathon training in simple steps

MARATHON TRAINING PROGRAM
Marathon training not only depends on physical focus it mainly needs to be focused mentally too. Marathon training program is not a impossible thing, it is simple when we are dedicated and keep on focusing on our goals and utilize simple ways in marathon training and succeed.

Marathon training program 

1. The Marathon training program begins with short runs (10 - 12 miles) and ends with long runs (20 - 24 miles).
2. The long runs plays a vital role in Marathon training program.
3. Follow the charts which really fits and suits to your ability.
4. Practice race pace on half of your long run, before long run workout day.
5. Due to long run days your legs may feel fatigue, but that is the technical pace in marathon training you push yourself further to overcome the pain physically and mentally.
6. At the last week of hard marathon training program we should perform short runs and long run in alternate days.
7. The best part in Marathon training program is marathon pace. Your marathon pace is the speed at you plan on running the marathon for which you are training. Divide your desired finish time by 26.2. For example, if you want to run a 4 hour marathon, your pace will be 6.55 miles per hour or 9:09 minutes per mile.
8. Hill sprints in Marathon training really helps in strengthen your legs and practices to more oxygen intake, which helps in stay focused physically and mentally.
9. Reduce your long runs two weeks prior to marathon competition.
10. Have enough rest before hitting marathon.

Sample Marathon training program routines

 

Foods which boosts your Marathon training program 

• QUINOA
• KALE
• BANANAS
• CHIA SEEDS
• LEAN BEEF
• SPORT DRINKS

Marathon training program : Nutrition Needs

• Total calorie needs: about 19 to 26 kcal per pound of body weight
• Carbohydrate needs: 7 to 10 g per kilogram of body weight
• Protein needs: 1.2 to 1.4 g per kilogram of body weight
• Fat needs: 20% to 35% of total calories

World’s Most Popular Marathons

1. Boston (www.bostonmarathon.org)

2. New York City (www.nycmarathon.org)

3. Chicago (www.chicagomarathon.com)

4. London (www.virginlondonmarathon.com)

5. Berlin (www.adventure-marathon.com/berlin-marathon.aspx)

Marathon training program : Recipes for boost

PUMPKIN PANCAKES

Batter can be kept refrigerated for up to 5 days. And pancakes can be frozen and reheated.

1. 2 eggs
2. 2 cups whole-wheat flour
3. 1/2 cup reduced-fat milk, or skim milk
4. 1 cup pureed pumpkin, canned works fine
5. 2 tablespoons sugar
6. 4 teaspoons baking soda
7. 1/4 teaspoon salt
8. 1 teaspoon vanilla extract

With a hand beater, beat eggs until fluffy. Then beat in all other ingredients until smooth. Using a hot, nonstick skillet (if not you may need to add butter or oil, not included in nutrition facts) pour enough batter (about 2 tablespoons) into the skillet to make a 4-inch pancake. Cook until bubbles appear on the surface, flip, and cook another 1 to 2 minutes or until done. Serve hot. Top with fresh fruit, fruit puree or syrup

Makes 20 4-inch pancakes.

Nutrition per pancake: 64 calories, 12 grams carbohydrates, 1.6 grams fiber, 3 grams protein, .8 grams total fat

-Nick Fischer, Fischer Nutrition

EGG AND BEAN BURRITO WITH AVOCADO AND YOGURT-LIME SAUCE

The recipe calls for 4 tortillas but I got 6 burritos out of the egg mixture. Great to wrap in foil as a to-go breakfast.

1. 1/4 cup low-fat Greek-style yogurt
2. Juice of 1 lime
3. 1 tablespoon extra-virgin olive oil
4. 1 red onion, cut into small dice
5. 1 small jalapeno chile pepper, cut into small dice
6. 1 teaspoon ground cumin
7. 15-ounce can black beans, drained and rinsed
8. 4 eggs, mixed with a fork
9. [ teaspoon salt
10. 4 whole-wheat tortillas
11. 1 cup shredded Monterey jack or cheddar cheese
12. 1 avocado, sliced
13. 1 cup salsa or pico de gallo

In a small bowl, mix together the yogurt and lime juice.

In a large skillet, heat oil over medium heat. Add onion and chile pepper and cook, stirring frequently, for 5 minutes, or until soft.

Add the cumin and beans and stir. When the beans are hot, add the eggs and cook until fluffy, stirring with a fork. Season with salt. Turn of heat.

Toast tortillas for 1 to 2 minutes in a dry pan over medium heat, or place them under the broiler until they puff. Lay out tortillas and divide the egg mixture evenly among them. Top with an even amount of the cheese, avocado and yogurt mixture. Roll up and top with salsa or pico de gallo.

Serves 4 to 6.

Nutrition : 445 calories, 47 grams carbohydrates

-”The Runner’s World Cookbook: 150 Ultimate Recipes” (Rodale, Oct. 2013, $26.99 or $9.24 Kindle edition)

QUICK AND SPICY GINGER-PEANUT NOODLES WITH CUCUMBERS AND TAT SOI

So long as it’s whole grain, pasta is a great recovery dish for runners because it contains easily digestible carbs that help you restock spent glycogen (energy) stores. You can make this easy peanut sauce ahead, though you won’t want to dress the noodles until just before serving. For added protein, toss with cooked, shredded chicken or top with a sliced hard-boiled egg.

1. 1/4 cup toasted sesame oil
2. 1/4 cup low-sodium soy sauce
3. 1/4 cup smooth peanut butter
4. 2 tablespoons pure maple syrup
5. 2 tablespoons minced fresh ginger
6. 1 tablespoon rice vinegar
7. 1 tablespoon fresh lemon juice
8. 2 teaspoons minced fresh garlic
9. 1 teaspoon Asian chili-garlic paste
10. Kosher salt
11. 1 pound whole-grain or whole-wheat thin spaghetti or angel hair
12. 3 to 4 cups tat soi leaves, or any other baby green, washed and dried
13. 1 medium cucumber, peeled, halved, seeded and cut crosswise thinly (about 11 cups)

In food processor, combine sesame oil, soy sauce, peanut butter, maple syrup, ginger, rice vinegar, lemon juice, garlic and chili-garlic paste. Process until well mixed and smooth, scraping down sides once or twice. It will be emulsified but fairly liquidy. Refrigerate dressing if not using right away.

Cook pasta in a large pot of salted water, following package directions. Drain (but don’t rinse) the pasta and let it sit in the strainer, tossing occasionally, until it’s no longer hot and wet, 15 to 20 minutes. It should be bouncy but sticky.

Put pasta in mixing bowl and season with 1/4 teaspoon salt. Add most of the greens and all of the cucumbers. Drizzle with about 7 to 8 tablespoons of the dressing and mix well. Taste and add more dressing if necessary. Serve at room temperature, garnished with the remaining greens.

Serves 4 to 6.

-”Fresh from the Farm” by Susie Middleton (Taunton, Feb. 2014, $28)

CHICKEN - QUINOA SOUP

Nothing rejuvenates and restores both body and soul like a bowl of homemade chicken soup. This version gets a healthy upgrade with quick-cooking quinoa, a super grain that’s a source of complete protein. High in carbs, it’s especially good for runners looking to restock their energy stores after a tough workout; the amino acids in the chicken also will help rebuild broken-down muscle tissue. In other words, perfect for Pittsburgh Marathon’s Runners of Steel.

1. 2 teaspoons canola oil
2. 1 onion, sliced
3. 2 carrots, sliced
4. 1 pound boneless chicken thighs, thinly sliced
5. 1 cup sliced mushrooms
6. 2 ribs celery, sliced
7. 2 cloves garlic, minced
8. 4 cups chicken broth, homemade or canned
9. 1 cup water
10. /2 cup quinoa
11. 2 teaspoons fresh thyme or 1 teaspoon dried
12. Salt and ground black pepper
13. Chopped fresh parsley
14. Hot sauce (optional)

Heat the oil in a large pot over medium heat. Add onion and carrots. Cook, stirring frequently, for 6 minutes. Add chicken, mushrooms, celery and garlic. Cook, stirring frequently, for 5 minutes.

Add the broth, water, quinoa and thyme. Season to taste with salt and pepper. Raise the heat to high and bring soup to a boil. Reduce heat to low and simmer for 15 minutes, or until quinoa is tender. Ladle into bowls and top with parsley and hot sauce, is using.

Serves 6.

Nutrition : 214 calories, 18 grams carbohydrates, 3 grams fiber, 19 grams protein, 7 grams total fat

-”The Runner’s World Cookbook: 150 Ultimate Recipes” (Rodale, Oct. 2013, $26.99or $9.24 Kindle edition)

ZUCCHINI FARRO CAKES, TWO WAYS

Farro is a healthy, whole grain that dates back to biblical times. It’s a great source of vitamins and nutrients, as well as protein and fiber. Here, it’s molded into pancakes with breadcrumbs, egg and shredded zucchini.

1. 31 cups shredded zucchini (about 1 pound)
2. 1 teaspoon kosher salt
3. 2 cups cooked and cooled farro
4. 3 large eggs
5. 3 green onions, white and light green parts, finely chopped (about 3 tablespoons)
6. 3 tablespoons chopped fresh flat-leaf parsley
7. 1 tablespoon chopped fresh thyme
8. 1 cup bread crumbs (I used panko)
9. 2 tablespoons white whole-wheat flour or standard whole-wheat flour
10. 2 cloves garlic, minced
11. 2 tablespoon extra-virgin olive oil, plus more if needed

Fried egg or Herbed Goat Cheese and Slow-Roasted Tomatoes (recipe follows)

In a bowl, toss zucchini with 1 teaspoon salt and set aside for 8 to 10 minutes. Drain by squeezing zucchini in cheesecloth or a fine-weave kitchen towel. When finished, you should be left with about 11 cups of relatively dry shredded zucchini.

In a large bowl, combine farro, eggs, remaining 1 teaspoon salt, green onions, parsley, thyme, bread crumbs, flour, garlic and zucchini. Stir well and let stand for 5 minutes. Knead the mixture a few times with your hands, then form 3-inch patties, about /2-inch thick, and place on a plate to await cooking.

Line a large plate with paper towels. Pour olive oil into a large heavy-bottomed skillet over medium heat. Once oil is hot and almost shimmering, put 4 of the patties in the pan and cook until bottom is golden brown, about 4 minutes. Flip and cook the second side for 3 to 4 minutes. Place cooked cakes on the lined plate to drain any excess oil. Repeat with remaining patties, adding a little extra oil as needed between batches if the cakes begin to stick.

Stack 1 or 2 pancakes on a plate and top with a fried egg or a generous dollop of herbed boat cheese and a spoonful of roasted tomatoes.

Makes 10 to 12 cakes.

-”Whole-Grain Mornings: New Breakfast Recipes to Span the Seasons” by Megan Gordon (Ten Speed, Dec. 2013, $22)

HERBED GOAT CHEESE

1. 5 ounces soft goat cheese
2. 2 teaspoons chopped fresh chives
3. 1 teaspoon chopped fresh dill
4. 1 teaspoon chopped fresh tarragon
5. A few grinds of black pepper
6. 3 tablespoons milk

Put all ingredients except milk in a small bowl and use the back of a spoon to mash the herbs into the cheese. Add milk and stir vigorously to soften the cheese.

Slow-Roasted Tomatoes

So good, and so easy! They’re also delicious with scrambled eggs or tossed with pasta.

1 pound cherry tomatoes

3 tablespoons extra-virgin olive oil

1/4 teaspoon kosher salt

A few grinds of black pepper

Preheat oven to 250 degrees. Arrange tomatoes on a baking sheet and drizzle with olive oil so each tomato is covered nicely. Sprinkle with salt and pepper. Bake until tomatoes become shriveled, a bit browned on the edges, and incredibly soft and juicy, about 2 hours. Stir every hour or so to ensure they’re still covered in olive oil.

Makes about 1 cup.

You don’t have to be vegan to enjoy this simple morning porridge made with oat bran, just someone who’s looking for a nutritious dish to kick-start your day. Oat bran contains about 50 percent more fiber than oatmeal, making it more effective at lowering cholesterol and helping digestion. It also has more protein, calcium and iron.

This recipe is sweetened with cherries, vanilla and just a small amount of sugar. Almonds add crunch.

OAT BRAN WITH CHERRIES & ALMONDS

1. 3 cups water
2. 11 cups oat bran
3. 2 cups fresh or thawed frozen cherries
4. Pinch of salt
5. 2 teaspoons vanilla extract
6. 2 teaspoons sugar
7. 2 tablespoons (1 ounce) almonds, slivered
8. Milk for serving (optional)

In a saucepan, bring water to boil over medium-high heat. Add oat bran and cook uncovered until mixture begins to thicken, 5 to 10 minutes. Stir periodically to keep oat bran from sticking to the pan.

While oats are cooking, cut each cherry in half and remove pit with a paring knife.

Season oat bran with salt, vanilla and sugar and stir to blend. Remove from heat and divide between two bowls. Top with cherries and almonds and a splash of your favorite milk, if desired.

Serves 2.

Nutrition: 422 calories, 10 grams fat, 74 grams total carbohydrate, 13 grams dietary fiber, 15 grams protein.

-”Racing Weight Cookbook: Lean, Light Recipes for Athletes” by Matt Fitzgerald and Georgie Fear (Velo Press,January 2014, $19.23)

-Maulaanaakbar

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Superset

What is superset.......??

                            The set is said to be superset when two exercises are performed in a row without any rest.

Sample video for superset
  

Types of supersets

• The Agonist or Single Body part Superset.
• The Antagonistic Supersets.

The Agonist or Single body part superset.

         The single body part superset  means two exercises performed in a row without rest for same muscle group.

EX : 

Chest

Incline flyes + Flat dumbbell press.

The Antagonistic supersets.

        The Antagonist supersets means two exercises performed in a row without rest for different muscle groups.

EX : 

Chest & Back

flat barbell bench press + bent-over barbell rows

Biceps & Triceps

barbell curls + close grip bench press

Quadriceps & Hamstrings

leg extensions + leg curls

Benefits of supersets

Time saving or performed more workouts in a short time.

Supersets produce latic acid. Latic acid induces produce GH (growth hormones). 

Increases the muscle strength, and extends muscle fibers fast.

BY MAULAANA AKBAR.

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Strengthen your joints

While doing heavy lifts we should be careful whether the joints can handle the pressure of the weights we are lifting.

        For that focusing on joint strength is as important as focusing on muscle gain and fat loss......

      In many of cases showed that strong joints leads you to safer and faster results while doing workouts.So the strengthening of joints is also became vital now.

 Benefits of strengthening of joints

• Good Control over the weights while training.
• Prevents from the risk of injuries during workouts.
• Helps in increasing the bone density.
• Provides greater stamina, helps to workout for long time.
• Improvement in overall performance.
• Reduces body fat.
• Get rid of insomnia. 

Tips for improving joint strength

    The basics exercises which really improves your joints strength are as follows.....

• Swimming
• Jogging
• Cycling
• Stretching exercises
• Aerobic exercises
• Range of motion exercises
• Core training exercise

Note : While doing heavy lifts use wrist bands, knee and elbow bands for more resistance and protection of joints.

Foods Which helps in improving joints strength

   The calcium and vitamin D plays a vital role in joints strengthening. The regular intake of foods which are rich in calcium and vitamin D.

       For example milk contains more calcium, By adding milk to your regular diet helps in aiding weak bones.The stronger bones leads to stronger joints.

Calcium intake 

Children (1-3 years old)                   -    700 mg /per day.
Children (4-8 years old)                   -    1000 mg/per day.
Adolescent (9-18 years old)              -     1300 mg/per day.

Women younger than 51 and men up to age 70 should get 1,000 mg per day.
Women 51 to 70 should get 1,200 mg/day.
Women and men 71 and over should get 1,200 mg per day.

In fact sunlight is rich in Vitamin D. Have a walk on early morning sunlight helps in producing Vitamin D.

Vitamin D intake

0-1 year            -    400 IU/day
1-70 years    -    600 IU/day
Over 70 years    -    800 IU/day

Foods list

• Milk
• Yogurt
• Supplements
• Eggs
• Greens
• Beans
• Fish
• Fortified cereals
• Oysters
• Mushrooms
• soy protein
• tuna
• salmon
• orange juice
• Oats
• Cottage cheese
• Almond
• Broccoli

Follow the tips make your joints stronger.

by maulaana akbar

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Core strength

AT FIRST....

What is core....and what are the muscles involved in it....?

     The term "CORE" in human body refers to middle back, lower back, abdomen and hip region.
The considered major core muscles are.....

1. pelvic floor muscles
2. transversus abdominis
3. multifidus
4. Internal and external obliques
5. Rectus abdominis
6. Sacrospinalis
7. Longissimus thoracis
8. Diaphragm
9. Latissimus dorsi
10. Gluteus maximus
11. Trapezius.

Benefits of strengthening your core

• Improvement in overall body performance.
• Prevents from back pain.
• Helps to maintain good torso.
• Prevents from injuries while doing workouts.
• Increases power and strength.
• Improves the movement control.
• Good balance and posture control.

  Now its simple to be stronger by strengthening your core.There is also an great advantage in strengthening of core is flat tummy.

   By doing core strength exercises simultaneously it also helps you fat loss soon.

The simple workouts for strengthening your "CORE"

1.Plank

2.Side plank

3.Suitcase carry

4.Deadlift

5.Squats

6.Overhead press

7.Bench press

8.V-sit hold

9.Twists

10.Swiss ball pushups

Sample Workout routine

Chest press - 3 x 15 

Over head shoulder press dumbbells - 3 x 20

Dead lift - 3 x 10

Squats - 3 x 12

Hanging leg raise - 3 x 25 

Standing twist - 1 x 100 (100 reps on each side)

Follow this from Monday to Friday. Add weights for more fast result.Do the motion controlled otherwise it leads to injury.

You can follow this routine or you can design it on your own.

By Maulaana akbar.

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92 Crossfit workouts without any equipment

Here’s 92 Crossfit workouts not requiring equipment:

01.10 rounds of 10 second “L” sits off the floor

02.“Susan” – 5 rounds for time:  Run 200m, then 10 squats, 10 push ups
03.Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
04.10 Rounds for time:  10 burpees, 100 m sprint
05.10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
06.3 Rounds for time:  10 Handstand push ups, 200 m run
07.6 Rounds for time:  10 push ups, 10 air squats and 10 sit ups
08.10 rounds for time:  10 push-ups, 10 squats, 10 sit ups
09.10 rounds for time:  10 push-ups, 100m dash
10.5 rounds for time:  10 push-ups, 10 hollow rocks, run 200 meters
11.10 rounds:  10 push-ups, 10 squats
12.10 rounds for time:  10 hand-release push-ups, 10 v-sits, then 10 squats
13.10 rounds for time:  10 sit ups, 10 burpees
14.4 Rounds for time:  10 vertical jumps, 10 push ups, 10 sit ups
15.5 Rounds for time:  10 vertical jumps, run 400 meters
16.10 rounds for time: 10 walking lunges, 10 push-ups
17.10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
18.100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats19.For time complete 100 air squats
20.For time complete 100 burpees
21.For time:  100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
22.For time:  100 push ups
23.10 to 1 ladder:  Burpees and Sit ups
24.10 to 1 ladder:  sit-ups/pushups and a 100 meter sprint between each set.
25.10 sets of:  30 second handstand hold followed by holding for 30 seconds at bottom of squat
26.10 x 50 meter sprint (rest is 2 minutes between sprints)
27.3 Rounds for time:  20 jumping jacks, 20 burpies, 20 air squats
28.4 Rounds for time:  20 ab mat sit-ups, 20 push-ups, 400 meter run
29.For time complete 200 air squats
30.For time complete 250 jumping jacks
31.3 Rounds for time:  Run 1/2 mile, then 50 air squats
32.5 Rounds:  3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
33.3 Rounds:  30 push ups, 30 second handstand
34.5 Rounds:  30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
35.5 rounds:  30 second handstand, 60 second squat hold ( at the bottom of the squat)
36.3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
37.3 rounds for time:  400m run/sprint followed by 30 air squats
38.4 sets x 25 jumping squats
39.3 rounds for form/technique:  5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
40.20 rounds:  5 push ups, 5 squats, 5 sit ups
41.10 Rounds:  5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).
42.5 Rounds:  200 m dash (rest is the length of time it took you to complete the previous 200m dash)
43.50 air squats x 5. Rest equal amounts as it took to do each 50.
44.50 air squats, 4 rounds. rest for 2 minutes between rounds.
45.50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
46.5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
47.7 rounds for time:  7 squats, 7 burpies
48.air squat x 10 push up x 10 sit up x 10 3 rounds for time
49.Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time
50.bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
51.Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
52.Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
53.Do Tabata Squats with eyes closed.
54.Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
55.Handstand 10 seconds jack-knife to vertical jump. 25 reps…
56.Handstand 30 seconds and 10 squats, 8 rounds.
57.handstand 30 seconds and 20 air squats, 5 rounds.
58.handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
59.Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
60.handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
61.Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
62.Handstand to Jack-Knife to vertical jump. 30 Reps.
63.Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
64.If you cannot do “man’s style” do your pushups from the knees. After that do 100 air squats for time.
65.Invisible Fran…21-15-9 of air squats and push ups for time.
66.Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
67.Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
68.Run 1 mile and do 10 push-ups every 1 minute.
69.Run 1 mile for time.
70.Run 1 mile with 100 air squats at midpoint, for time.
71.Run 1 mile, lunging 30 steps every 1 minute.
72.Run 1 mile, plus 50 squats-for time.
73.Run 1 mile, stopping every minute to do 20 air squats.
74.Run 1 minute, squat 1 minute 5 rounds.
75.run 200 meters, 50 squats, 3 rounds
76.run 400 meters, 50 air squats. 4rounds.
77.run 400m air squat 30 hand stand 30 seconds 3 rounds for time
78.Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
79.spend a total of 3 minutes in a handstand.
80.Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
81.Sprint 100 meters, Walk 100 meters, 10 rounds.
82.sprint 100m 30 squats…8 rounds.
83.Sprint 200m and do 25 push ups, 3 rounds.
84.sprint 50 meters, 10 push ups. 10 rounds.
85.Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
86.Tabata Push-ups.
87.Tabata squats and tabata pushups.
88.Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
89.Test yourself on a max set of push ups…tight body chest to the floor…full extension!
90.Walk 100 meters on your hands, even if it is 2 meters at a time.
91.10 Rounds for time:  Run 100 meters, then 20 air squats
92.4 Rounds:  Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters

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Hit Your Peak: 10 Tips For Maximum Strength

        Strength training centers around the basic desire to get stronger, and stronger. If you aren't getting stronger, then alter your regimen with these tips.

         Strong men have held the world aloft for millenia. Weak people don't get stories written about them. Weak people won't have their names on the lips of strangers as they pass. The strong survive this world. The strongest rule it.

         For now, a 225-pound 1-rep-max bench press is adequate, but if you don't soon progress to see the strength gains you demand, then getting under those familiar four plates might seem more embarrassing than awesome. If this sounds familiar, it's time to make some adjustments to maximize your strength increases.

     Try any or all of these adjustments to achieve increased strength and enjoy strongman status. Rule your life, or be ruled by it. Your choice.

Change Your Exercise Selection

             If you're typically performing the bench press, you may want to try incline press as your main lift for a week or two. This change in exercises will alter the stress being placed on the body and can produce faster strength adaptations. As a result, when you move back down to the flat bench again, you'll feel stronger than you were before; and that double bodyweight bench max may not be so far out of reach.

         Choose exercises that focus on the weak points of the lifts you want to improve. For example, if during max-effort squat attempts you find yourself losing the weight forward, switching to a Good Morning will help you finish that attempt. If you find yourself struggling with the lockout when you bench press, a few weeks on the board press, chains, or bands should clear up the problem promptly.

       Utilize this principle by doing sumo squats rather than front or back squats, or try weighted pull-ups rather than lat pull-downs.

Accelerate

          The strongest power lifters in the world spend half of their training time working on accelerating light weights quickly. And whenever they're moving heavy weights, they're always trying to move them fast. They're trying to increase the rate of force production. You recruit more muscles when you move weight quickly.

        Whether it's the bar or your max bench press, you need to move it with your maximum force. Lifting slowly is for hypertrophy, not strength. Power, which is the combination of speed and strength, is a neuromuscular skill. Focusing on acceleration (without compromising technique) teaches you to recruit more motor units and helps them learn to work at the same time. This component of strength is one of the reasons people with similar levels of muscle development can have radical differences in the amount of force they produce.

Check Your Breathing

       Using correct breathing techniques, like exhaling or holding your breath on the contraction (concentric) portion of the movement can help your body generate maximum force capacity.

         If it's been a while since you took note of your breathing habits, start paying attention. Most people are taught to inhale on the eccentric part of an exercise and to exhale during the concentric. While you should definitely breathe, this isn't the method that works best when you need to produce a large amount of force. In the everyday world, when you need to move something heavy, you take a big breath, push/pull while holding your breath, only exhaling after or during the completion of the movement.

         This is referring to movements that are near maximal effort, and it is known as the Valsava maneuver (holding your breath against a closed glottis while increasing thoracic abdominal pressure). It allows us to lift more (safely), braces us, and prevents pilots from blacking out. A lifter will probably not be squatting 600 pounds while slowly breathing out.

Do A Warm-Up Set

       A good warm-up set gets the muscle cell motor units firing. It also helps circulate blood so oxygen and nutrients get delivered to muscle cells. Practicing the movement pattern primes your CNS. The strongest lifters in the world usually start bench press with the bar. You should too. A warm-up set can also help delay fatigue so you're able to withstand heavier weight for longer.

      It might be tempting to walk in the gym and throw 300 pounds on your back; but do your mind and body a favor and warm up a little.

Go In Well-Fueled

      If you want to increase your strength, you need to make sure you eat properly before you hit the gym. If you aren't taking in any form of glucose prior to your weightlifting session, you won't have the energy levels to perform the way you want to because low blood sugar levels are the fastest way to zap strength.

      Eat complex carbs and protein before a workout, not cupcakes. Too many simple carbs can cause a blood sugar spike and then a dip. You won't make any PRs with plummeting levels of blood glucose, that's for sure.

Take Two Days Off
       Sometimes, the real reason you aren't lifting as heavy as you could is because you're teetering on the verge of overtraining. If you typically take a day off between full-body sessions or train consecutive days in a row, try taking two full days off. No cardio or no weightlifting, pure rest.

      If you're in the gym multiple times each week without giving your body enough time to recover, your muscles aren't going to build, and your bench press isn't going to improve.

      Even two days may not be enough. Many strength athletes can't handle maximum loads every week or they burn out quickly. If you find your lifts aren't going up consistently, you may need to rotate your intensity and include regular periods of de-loading, where you lift lighter weights for a week.

Try Nitric Oxide

     A nitric oxide product could help enhance strength because it'll cause your blood vessels to dilate. Wider blood vessels mean greater oxygen delivery to your muscle cells and reduced fatigue.

    N.O. products can also help increase your mental focus—a definite necessity if you're going heavy.

Turn Down The Volume

    Heavy lifting is extremely taxing on the central nervous system, connective tissue, as well as your muscles. You only have so much recovery capacity, so doing many sets of heavy weights every session can drain your recovery systems dry.

    Do less overall volume. For bodybuilding, a couple dozen sets for one muscle group can be almost normal, but there is no way you're going to maintain your strength through that duration.

    Instead, do fewer exercises, putting the bulk of the volume into your primary movement.

    Keep your reps low, even on warm up sets. Instead of 3 sets of 10, try 3-5 sets of 2-5 reps. You will be able to move heavier weight and maintain your strength.

Cut Out Isolation Exercises

      If your goal is maximum strength gains, take out the isolation movements from your exercise regimen. Isolation exercises drain your recovery reserves, leaving you less able to give your best effort on compound movements.

     If you're doing compound exercises, you're already hitting the muscles isolation exercises would work, so there's no need to add additional isolation movements to a pure strength program.

Stretch Between Sets

     Stretching your muscles between sets can increase dynamic flexibility and improve joint mobility. Don't static stretch the primary mover, but dynamically stretch it. For example, if you're doing legs, do leg swings to stretch instead of standing toe-touches. If you have your heart set on some static stretches for rest, stretch the antagonist, or the opposite muscles than the ones that are doing the work. For example, if you're training your chest, stretch your lats and middle back. Some data shows that static stretching can temporarily weaken the muscle. If you're trying to move as much weight as possible, weakness is not your friend.

by Shannon Clark

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CHIN UPS

CHINS UPS ROUTINE

There's an exercise epidemic plaguing American men. I call it the chin ups conundrum, and chances are you're a victim.

It goes like this: A guy wants to do chinups, but because he can only complete one or two good reps, he skips them altogether and heads to the lat pulldown machine. Maybe he's embarrassed, maybe he's lazy, or maybe he just thinks, What's the point? So he never improves at chinups, and as a result abandons them forever. Sound familiar?

        The fact is, the fittest men do chinups. This exercise is one of the best ways to build your back and biceps, and it's a true test of both upper-body strength and endurance. But you probably already know all that.

        That's why I've created a chinup plan for every man. Whether you can't yet manage a single one or simply want to break out of your 8-rep rut, I have a routine for you.

If you can't do more than one chinup...

         Start with this three-exercise workout. To do the routine, you'll need a Jump Stretch Mini Flex Band ($12, elitefts.com), a chinup bar, and a lat pulldown machine. Follow the workout for 8 weeks, and you should be ready to move on to the next level. One note: If you don't have access to all the equipment, you can still improve quickly by simply adhering to the instructions in Exercise 2.

Exercise 1: Band-assisted chinup

This exercise not only allows you to do full chinups, but it more accurately mimics the classic movement than the assisted-chinup machines found in many commercial gyms. (If your gym has the machine but not the bands, go ahead and use the machine.)

Directions: Loop one end of the band around a chinup bar and then pull it through the other end of the band, cinching it tightly to the bar. Grab the bar with a shoulder-width, underhand grip, place your knees in the loop of the band, and hang at arm's length. That's the starting position. Now perform a chinup. Do 2 sets of 6 reps, resting 60 seconds between sets, and then move on to Exercise 

Exercise 2: Negative chinup

For this movement, you'll perform only the lowering portion of the chinup. That's because studies show that focusing on this portion of the exercise can lead to the greatest strength gains.

Directions: Place a bench under a pullup bar and use it to boost your body so that the top of your chest is at bar level. Then take as long as you can to lower your body (you should time yourself with a wristwatch) until your arms are straight. A key requirement: Try to lower yourself at the same rate from start to finish.

         Do 2 sets, resting 60 seconds between them. When you're able to take 30 seconds to lower your body, or your combined lowering time for both sets is 45 seconds, add a third set. This is also a gauge of your progress: If you can complete a 30-second negative chinup, you can probably perform one full chinup. Complete all your sets, and then move on to Exercise 3.

Exercise 3: Explosive lat pulldown

To do this exercise, you'll perform each repetition quickly in order to train your fast-twitch muscles. These are the ones that are most important for building strength.

Directions: Grab a lat pulldown bar with a shoulder-width, underhand grip. Then, instead of sitting in the machine, position yourself on your knees in front of it, your body forming a straight line from shoulders to knees. Your arms should be completely straight. Without moving your torso, pull the bar down to your chest as fast as possible, and then allow the bar to quickly raise back to the starting position in a controlled manner. That's 1 rep.

•  Choose the heaviest weight that allows you to complete 4 (but not 5) repetitions.
• Do 10 sets of 2 repetitions each, resting 60 seconds between each set.
• Each week, shorten your rest periods between sets by 15 seconds.
• In week 5, do a single set of as many repetitions as you can. (My clients can usually complete 8 to 10 reps by this point.)
• In week 6, start the process over again.

When you can do at least two chinups...

It's time to upgrade your routine. Your best option is a method called diminished-rest interval training. Instead of trying to do more repetitions, you'll focus on reducing your rest periods between sets. Eventually, you'll eliminate the rest altogether--and as a result you'll be able to do more reps continuously.

Directions: Simply take the number of chinups you can complete with perfect form and divide that number in half. That's the number of reps you'll do each set. So if you can do 2 chinups, you'll do 1-rep sets. If you can do 5 chinups, you'll do 3-rep sets. (Round up any fractions.) Once you've determined your rep range, complete 3 sets with 60 seconds of rest between each. Do this workout twice a week, spacing the sessions at least 3 days apart. Each week, reduce your rest period by 15 seconds. Once your rest period is zero, start the process over and add an additional set to each workout.

Once you can do 10 chinups...

You'll probably be tempted to stick with the status quo--say, 3 sets of 10 repetitions each workout. Trouble is, you won't improve very quickly that way. Instead, I recommend that you build pure strength by adding more weight and doing fewer repetitions. As a result, you'll automatically increase the number of reps you can complete with just your body weight.

Directions: To perform this workout, you'll need a dip belt ($21, elitefts.com). This strap goes around your waist, and you'll attach a weight plate to it. Now do the workout below. For each set, use the heaviest weight that allows you to complete the prescribed number of repetitions. So as the number of reps you perform decreases, the amount of weight you use increases. Do each workout 3 times a week; rest 60 seconds between each set.

Set          1  2  3  4  5  6

Week 1 8 6 4 8 6 4

Week 2 7 5 3 7 5 3

Week 3 6 4 2 6 4 2

Week 4 5 3 1 5 3 1

Once you reach week 5, start the process over, using the same number of sets and reps that you did in week 1. However, adjust the weight so that it corresponds to your current strength level. You should expect to use more weight for each set in weeks 5 through 8 than you did in the corresponding sets of weeks 1 through 4.

Bonus tip: Build your biceps with chinups

There's an old saying among fitness pros: "If you can't complete at least 10 chinups, you have no business doing arm curls." That's because chinups work your biceps as hard as arm curls do, but they also help build upper-body strength. So if you're too weak to do several reps of the chinup, you should expend more energy training your entire upper body and less on one specific muscle group. Once you can do 10 chinups, though, you can strategically use the chinup to boost the size of your biceps.

Directions: Grab a chinup bar with an underhand grip, your hands about 6 inches apart. Now pull your chest to the bar as if you were doing a regular chinup. However, as you lower your body after your sixth repetition, pause for 3 seconds at three different positions: once when your elbows are bent at less than 90 degrees; once when they're bent at exactly 90 degrees; and once when they're bent at more than 90 degrees. Do this for as many additional repetitions as you can. Rest for 60 seconds, and do one more set.

By men'shealth

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